When you choose a hobby, do you consider if it is not only fun, but also good for you?
If not, science has you covered: in recent years, countless studies have shown that a wide range of hobbies offer benefits to the physical and mental health of participants.
A recent study compiled findings from five different surveys, all studying the relationship between the practice of different hobbies and mental well-being in people aged 65 and over. The studies followed more than 93,000 older people over periods of four to eight years in the United States, Japan, China and 13 European countries. Across countries, participants with hobbies reported fewer symptoms of depression and greater health, happiness, and life satisfaction than participants without hobbies. The specific hobby mattered less than actually doing something on a regular basis.
Hei Wan Mak, the lead author of the study, and a fan of reading and puzzles in her free time, says that “the benefits of hobbies are universal in different countries and different cultural environments.”
Still, with so many hobbies available, research can recommend options that are especially healthy. Here are several ideas on how to use that extra hour or two to your advantage.
The health benefits of exercise could fill many more articles than this one. For people who make the effort to start moving, the impacts can be profound.
From outside the pool to the courts, tennis is a perfect combination for better health. Reduces players’ risk of obesity and diabetes, while increasing their flexibility, balance and core muscle strength. Tennis players also exhibit lower levels of stress, anxiety and depression. Published in 2018, the study from the heart of the city of Copenhagen, Denmark, followed thousands of people for 25 years and found that while swimmers, runners, cyclists and soccer players added a few years to their life expectancy, tennis players added almost a decade.
Then there’s pickleball, tennis’s younger, trendier cousin. The fastest-growing sport in the U.S. offers many of the benefits of tennis, including the fun of playing with others. Some studies show that pickleball is very positive for mental health: it reduces feelings of loneliness and increases life satisfaction.
Diet, like exercise, is essential for health. Preparing homemade meals is an effective way to control what you end up eating and reap some less obvious benefits.
Gardening gives kids an excuse to get their hands dirty and, later, a chance to fill their bellies with the fruits (and vegetables) of their labor. Children who work in the garden develop good hands with plants and life skills, becoming more confident and improving their ability to concentrate. Likewise, foraging has been shown to improve children’s mood while encouraging them to eat healthily. These hobbies act as long-term investments, as studies link early exposure to nature to improved mental health in adulthood.
After harvesting fresh food, it’s time to get into the kitchen. Research suggests that cooking (following recipes, measuring ingredients, multitasking) reduces stress and stimulates the frontal and temporal lobes of the brain, which are associated with memory and executive function. From a scientific point of view, cooking at home led people to eat more fiber and protein and, among people with diabetes and cardiovascular disease, to better control their weight.
When was the last time you picked up a crayon or colored marker?
It turns out that coloring isn’t just for kids. When combined with conventional therapy, color therapy can decrease adult anxiety and depression and increase positive emotions. These effects are quickly noticeable. According to one study, almost three-quarters of research participants felt safer after doing an art activity for just 45 minutes. Another, related study found that art-making significantly reduced participants’ levels of cortisol, a stress-related hormone.
Playing or listening to music can also improve a person’s health by releasing endorphins. and dopamine.
Meanwhile, music therapy is famous for improving patients’ concentration and relieving negative conditions such as pain or fatigue. For little ones, music can be educational, helping to stabilize their heart rate, breathing rate and sleep patterns, as well as increasing weight.
One of the best things you can do for your well-being is to simply get outdoors. Temporarily escaping our homes or, for urbanites, our cities can make us healthier and happier.
In recent years, studies have explored and National Geographic has reported on the benefits of being among trees, near birds and getting the sun. Nature has the power to reduce people’s risks of mental illness and improve their cognitive performance and memory functioning. It fosters a sense of wonder, which stimulates creative thinking.
A growing body of research confirms what many people felt during COVID lockdowns: spending time in green spaces, like parks and forests, or blue spaces, like coastlines and rivers, is restorative. In addition to psychological benefits, these experiences can reduce blood pressure and strengthen the immune system. And when you not only visit green or blue spaces, but also exercise in them, the benefits can be even greater.
So, take that evening or weekend walk in the woods or around a lake. Then go home and play your favorite music while you cook dinner. Call it a day of healthy hobbies.